Meal replacements, a food for the future: what they are and how to choose one that suits you
Rushing out in the morning, lunch at the desk, a late dinner after work: many people want food that is easy to prepare but still gives the body what it needs.
That is why meal replacements are talked about as a "food for the future" that fits busy lives. It does not mean they will replace normal food altogether. A varied diet is still the foundation of eating well, and everyone's nutritional needs are different.
Common questions are whether a meal replacement can really replace a meal, how it differs from a protein shake, and what to look for on the label. This article answers them one by one.
What is a meal replacement?
In general, a meal replacement is a food formulated to be eaten instead of one meal, with set amounts of energy, protein, vitamins and minerals. It usually comes as a powder to mix, a ready-to-drink beverage or a bar.
In Thailand, the law has a category of "foods for people who want to control weight", which is a specifically controlled food. The type eaten instead of one meal, several meals or a whole day must meet set criteria and labelling rules.
A product advertised as a "meal replacement" may or may not belong to this category, so check its Thai label and approval details. This article does not say that any brand, including the products we sell, is a meal replacement.
How does it differ from protein shakes and dietary supplements?
Marketing names such as "shake" or "meal replacement" do not always tell you the product type. This table compares products by the type stated on the label.
| Meal replacement under Thai law | General protein drink or powder | Dietary supplement | |
|---|---|---|---|
| Purpose | Eaten instead of 1 or more meals | Adds protein, or used as a drink or snack | Taken in addition to normal food |
| Nutrients | Set criteria for energy, protein, fat, vitamins and minerals per meal | Varies by formula; check the nutrition table | Contains nutrients or other substances, not in the form of normal food |
| How to use | As the label directs, with its warnings | As the label directs; not made to replace a meal unless the label says so | As the label directs; not a substitute for food |
| On the label | The Thai words for "weight-control food" and a red warning | Food type, food registration number and directions | The words "dietary supplement" and a boxed warning |
What to check on the label before you buy
- Food type: whether the label says weight-control food, dietary supplement or general food
- Preparation: mixed with water, milk or something else
- Serving size: how many scoops or grams, because every figure is based on it
- Energy and protein per serving
- Vitamins and minerals as a percentage of the daily reference
- Allergens, such as milk, soy or cereals containing gluten
- Warnings: read them all before use
- If you are unsure of the product type, check the food registration number and approval details with the Thai FDA, or ask the seller first
Nutrition figures may be for the powder alone or for the product prepared as the label directs, and these can differ a lot. Mixing with milk, for example, gives more energy and protein than mixing with water. Make sure you know which one you are reading.
Using one as part of your daily eating
- Prepare and eat the amount the label recommends
- Your other meals should still be varied and cover all 5 food groups, including vegetables, fruit, grains and protein
- Energy and nutrient needs differ with age, sex, activity and health, so no single number of meals or calorie level suits everyone
- If you plan to replace several meals, or to use one for a long time, talk to a doctor or dietitian first
Who should get advice before using one
- People the label says should not use it: meal replacements under Thai law must say "for adults only", and dietary supplements must warn that children and pregnant women should not take them, so do not use a product in a group its label excludes
- People who should talk to a doctor or dietitian first: anyone with a medical condition, anyone taking regular medication, pregnant or breastfeeding women, and anyone planning to replace several meals
Under Thai law, a meal replacement label must carry a red warning that eating it without the care of a doctor specialising in nutrition therapy may be harmful. Read this and every other warning on the label before each use.
See the details of Thailand's standards
This section summarises MOPH Notification No. 121 (1989) on foods for people who want to control weight, in the consolidated version on the Thai FDA Food Division website. Its only later amendments, in 2011 and 2020, concern microbiological limits. Checked on 14 Oct 2026.
- Type 1: food eaten instead of normal food for 1 meal, more than 1 meal or a whole day
- Type 2: food that replaces part of the diet, namely reduced-energy foods and low-energy foods; the label must say "do not use to replace any meal"
- Standards for type 1, ready to eat: 200–400 kcal per meal
- 20–50% of total energy from protein, with protein quality equivalent to casein
- No more than 30% of total energy from fat, with at least 3% from linoleic acid
- Carbohydrate as sugars and sugar alcohols no more than 30% by weight (except liquid products)
- Vitamins and minerals at no less than the minimum amounts per 1,000 kcal set in the notification, such as vitamins A, E, C, B1, B2, B6 and B12, calcium, iron and zinc
- Type 1 labels must carry: the Thai words for "weight-control food", a red warning about the care of a doctor specialising in nutrition therapy, "for adults only", nutrition per serving, directions and advice, and the statement "you should eat at least 800 kcal a day"
- Dietary supplements (Notification No. 293): products taken in addition to normal food, in a form that is not normal food, whose labels must carry warnings such as eating a varied diet from all 5 food groups and "does not prevent or treat disease"
The 800 kcal figure is a statement the law requires on the label. It is not a suitable energy target for everyone, and it should not be used as a reason to cut your food down to that level.
Read next: What are protein shakes, what types are there, and how do you choose? ›
Read next: Balanced nutrition: how much protein, carbohydrate and fat? ›
Read next: How much protein per meal? Spreading it across meals and snacks ›
This article is general health information, not medical advice or a diagnosis. What suits each person differs. If you have a medical condition, are pregnant or breastfeeding, or take medication, talk to a doctor or dietitian before changing how you eat. Results may vary from person to person.
Image and reference from official material in the MyHerbalife media library: Key components of balanced nutrition (illustration) (added to the library: 13 Jan 2025)
Compiled by Well Nutrition Hub from the sources listed at the end of this article. Copyright in the referenced content, images and media belongs to the respective rights holders. You are welcome to share the link to this article.